As a result of this increased recognition and marketing, upon arriving to physical therapy patients often ask, “Will Pilates help my back pain?” and “Is it safe for me to do Pilates?” The short answer to these questions is, yes, if the appropriate exercises are chosen and if they are performed correctly.

Not all back injuries are the same and require different treatment approaches depending on the problem and the specific limitations of each individual. This is why it is important to differentiate between Pilates performed for rehabilitation vs. general fitness. A Pilates class for the general public usually incorporates various exercises that include positions of forward bending, backwards bending, side bending and twisting – normal motions for the healthy spine. But to a healing spine, one or more of these motions may be detrimental and exacerbate injury. This is why when performing Pilates for rehabilitation it is important that the instructor is someone who is licensed to manage musculoskeletal injuries, such as a physical therapist.

In fact if you are already seeing a physical therapist for back pain, you likely have already been performing Pilates based exercises. Multiple pieces of equipment are not necessary to utilize the principles of Pilates which make this form of exercise so powerful. If you are interested in learning more about Pilates for fitness or beginning a Pilates based rehabilitation program, or one for general fitness, don’t hesitate to contact us here at Westwood Physical Therapy. We will be happy to answer any questions you may have.

Some trainers teach wrong posture, which can lead to injuries of the back and knee, among other joints. Others hand out generic “cookie cutter” exercise programs without testing their clients’ range of motion or physical limits. Still others don’t ask for health information, like past injuries or current medications, before starting people on exercise routines and nutritional supplements.

So what are the signs of a good trainer?

First, look for the certification. Though there is no governmental licensing process for personal trainers, two reputable associations include the American College of Sports Medicine and the National Strength and Conditioning Association. Some gyms will list their trainer’s certifications on-line, making this a very easy first step. Warning! Some trainer “certifications” are as easy to get as a gym membership, so find out what the requirements for any particular certification are.

Second, are they looking at your circumstances? Have they asked about any past injuries (and yes, any past injury counts, as it can come back if improperly trained), or tested your joints for range of motion? Do they slowly work up to your limit, or back off when you indicate it’s too much? A good trainer will first find out what you’re capable of and then slowly build on it.

Third, ask for references. We do it when hiring someone to do any other job for us, so why not when our health is concerned?

If you have any doubts before starting an exercise routine, or need any further information on what to look for in a training program or trainer, don’t hesitate to ask your doctor, or any of our staff.

If interested in personal training contact Westwood PT by calling 310 996 0085 or call Jeff Young a medically trained kinesiologist at 424 262 0402.

How many times have you heard: “Stand up straight, sit up tall, and stop slouching down!” Well, scientific evidence proves that good posture is important for many reasons, so this advice goes a long way. Proper posture places your muscles and ligaments on the least amount of strain, reducing unhealthy forces on the joints. In a healthy, upright posture, the spine is strong and stable. If you slouch and stoop, your muscles and ligaments work overtime, which can cause back pain and many other problems.
A recent New York Times article explores ways to avoid back pain, a health care problem that over 80% of all Americans experience at one point in their lives. The majority of back pain results from a ligament strain or muscle weakness due to postural abnormalities. Posture and core strengthening are crucial for preventing additional health care costs and gruesome discomfort. Maintaining good posture results in improvement in muscle tone, ease of breathing, and warding off back and neck pain.

When standing, good posture should consist of:
-Hold your chest high and proud, keeping your shoulders relaxed and away from your ears
-Face your head straight forward with your ears in line with your shoulders
-Tuck in your abdomen and buttocks without tilting your pelvis forward
-Place your feet parallel to one another, provide support to the arches
-Stand with your weight evenly on each foot, knees straight without locking

The body has important requirements in order to maintain good posture without fatigue or difficulty:
-Flexibility in the muscles
-Normal movement in the joints
-Strong postural muscles
-Muscle balance on both sides of the spine
-Awareness of your posture to be able to consciously avoid or correct slouching

This is where a physical therapist can assist you- providing education and the means to change your posture to promote a healthy body. Call our office today to find out how to manage posture for optimal function.

Reference: New York Times

Osteoporosis is common among post-menopausal women over 50-years old and men over 70-years old, due to hormonal changes. There are several other common causes of the disease, including a sedentary lifestyle, inadequate exercising or dietary habits.
Diet is important to maintain strong bones due to the significance of calcium, phosphorus, and Vitamin D. For a healthy diet, be sure to incorporate adequate levels of calcium (1,200 mg) and vitamin D (1,000 international units) daily, which are both critical nutrients for strong bones found in food and supplements.
Exercise is equally important to maintain strong bones. During cardiovascular exercise, light weight-bearing activities, or even muscle strengthening, the bones are subjected to forces that create new healthy bone, which in turn strengthens them. Exercise to improve posture, strengthen the muscles around the spine, and promote ease of mobility are indicated with such a diagnosis.

Physical therapy is beneficial for tailoring an individual exercise program in a safe and controlled setting. Physical therapy has been considered more effective than invasive surgeries to treat fractured vertebrae such as a vertebroplasty or kyphoplasty, which have found no long-term benefits regarding pain, disability, or quality of life. To begin physical therapy and actively help prevent the disease process of osteoporosis, or to manage your osteoporosis, contact Westwood Physical Therapy at 310-996-0085 receive treatment by physical therapists with extensive knowledge of osteoporosis and similar conditions.

Reference: New York Times

Becoming motivated and independent are crucial to effectively manage your health and daily life with arthritis. Be aware of your weight. Research proves that keeping your weight at a healthy level can reduce the risk of the onset of arthritis as well as reduce the further progression of the disease process.

It is also important to stay active! Research has also shown that physical activity decreases pain, improves mood and function, and delays disability with arthritis. Research recommends 30 minutes of moderate physical activity at least 5 days a week, such as brisk walking, biking, hiking, swimming, aerobics, or yoga.

In addition to daily aerobic exercise, both strength training and stretching are important to maintain the health of your muscles and joints. Strengthening your muscles will take some of the load off of the arthritic joints. Strengthen at least 2 days per week, focusing on larger muscle groups, including back, shoulders and arms, buttocks, legs, and abdomen. Stretching will reduce joint stiffness and maintain range of motion. Stretching daily is recommended at all joints, including the neck, shoulders, chest, wrists, lower back, and legs, holding each stretch at least 30 seconds for muscle fiber lengthening.

Many individuals would benefit from a form of treatment such as physical or occupational therapy to guide them in pain control, lifestyle changes, and minimizing further joint damage. Such therapy can assist with maintaining flexibility, range of motion, low impact aerobics, endurance, strength, and everyday life. It is also beneficial for creating a tailored exercise program to fit each individual’s needs. If you have been struggling with arthritic joints, physical therapy can provide you with the support you need.

Contact WESTWOOD PHYSICAL THERAPY TODAY (310.996.0085) to book your appointment with one of our qualified licensed physical therapists.

Cite: Center for Disease Control and Prevention

Firstly, to reduce further tissue trauma or injury, it is important to begin the return to running program gradually and with proper rest between workouts. This includes limiting downhill running and hard surface running, getting appropriate sleep and food intake, and avoiding running to complete fatigue.
The warm-up before running should include 3-5 minutes of light cardio exercise such as brisk walking. Following the run, continue walking and moving the legs for 3-5 minutes to prevent blood from pooling in the legs and to decrease the heart rate. Conclude the workout session with stretching; hold each stretch to the point of tension for 30 seconds at least one time per muscle group. Do not bounce into a stretch.

Upon returning to run, some pain is natural and is okay to work through, including general muscle soreness or slight stiffness at the beginning of the workout that disperses after the first 10 minutes of exercise. Listen to your body. Signs that your body is telling you to back off training includes pain that awakens you at night, that worsens throughout the workout, or that changes your running stride pattern.

The return to running program should progress through different phases (I-IV). The first phase is a walking program, consisting of painfree, fast-paced walking, preferably on a treadmill. Once this phase has been completed, phase II consists of a plyometric routine. Progress to phase III, a set of walking-jogging stages, completed every other day with a gradual increase in pace. Phase IV then begins the timed running schedule, running every other day for 8 weeks while cross training or resting on days off. It is important to remember the 10% rule: only increase weekly mileage by 10% from the previous week.

The return to running program progresses the athlete through the stages gradually, safely and effectively. It is important not to push too much too fast due to risk of reinjury or further trauma. If an athlete requires assistance in the progression of a return to running or sport program, a physical therapist can be consulted to begin the injury prevention and running program.

Reference: Brigham and Women’s Hospital

Number one, and likely the most common one you hear: Warm Up! So many people in the gym tend to shorten this crucial workout step, or ignore it altogether. If the body’s muscles are not warmed up, the stress and strain you place on them during an intensive workout routine can cause microtears or inadequate blood flow to the muscles. Spend at least 3-5 minutes of brisk walking or light stationary bicycle riding to promote blood flow and muscle pliability before placing an increased demand on your muscles.

Number two: stretch! Likely another recommendation you are familiar with, yet too many people skip it. Once you have completed your workout and cooldown, spend another 3-5 minutes stretching the warmed large muscle groups to reduce the risk of muscle tightness and altered muscle function. Suggested stretches include hamstrings, calves, quads, and buttocks, as well as upper body stretches. Hold each stretch for 30 seconds, without bouncing.

Number three: bring your own bottle of water. During the workout, it is handy to have a bottle in front of you instead of having to stop your training to head to the nearest water fountain. Also, if your bottle of water is handy in front of you, you will be more likely to drink from it before you are panting and gasping for air through a dry throat. If you feel thirsty, you are already on your way to dehydration. Stay ahead of the dehydration by sipping water throughout the workout session, before you feel thirsty.

Number four: Leaning on your workout machine. Many times throughout the workout, exercisers are prone to putting weight through arms and arm rests to give the legs a bit of a rest. This may put unnecessary stress on the arms, wrists, and back, and can change the position of the body, placing it at risk for injury. Stay aware of your posture, and if the legs need a break, listen to your body and dial it back a bit.

Number five: “jerking” during lifting. If trying to strengthen your biceps with free weights, the only muscle contracting should be the biceps! It is too common to see a strength trainer with a very heavy weight, using a body sway and trunk lean to lift the free weight. This incorporates other muscles and takes the stress off of the biceps, defeating the purpose of the biceps curl. It can also place undue stress or strain on other body parts. To avoid this common mistake, use a lighter weight and focus on body mechanics in a mirror for visual feedback.

Number six: Energy Bars. If you have exercised for less than two hours, it is unnecessary to refuel after your workout with a high-calorie, high-carbohydrate energy bar. It may be a smarter idea to consume a sports drink with lower calories and low sugar to maintain the benefits of the workout you have just completed.

Reference: American Council on Exercise

Joints can become stressed if they’re not in line and supported for long periods.  Neck and shoulder pain can be reduced by keeping the things you need to focus on (ie—computer screens, documents you need to spend time reading) at or slightly below eye level.  And if you spend a lot of time on the phone, no cradling the handset on your shoulder; see if you can get a headset.  Wrist discomfort can improve by keeping the hands in line with the forearms.  This is sometimes called “floating your arms above the keyboard.”  Don’t rest your wrists on a surface while typing; save that for when you’ve reached a pause.   Finally, chairs have backs for a good reason: to support your back.  Sit all the way back in the chair and let that lumbar support do its’ job.

Of course, our bodies were made to move.  Every twenty to thirty minutes, take a minute or two to stretch whatever is feeling stiff.  For a stiff neck, simply move your head gently and slowly in all directions.  Wrists can be helped by holding your arm straight out in front of you, then pulling your palm back toward you with your other hand.  Hold this for twenty seconds, and then repeat with your fingers facing downward.  Go as far as feels natural, and get a pleasant stretch;  don’t force anything, and don’t go beyond your natural range of motion.  Finally, the lower back can always be strengthened using “bridge” and “wall slide” exercises, either of which only take a couple of minutes.

For more information on ergonomics, your own company may have a department or website.  And of course, our therapists are available to answer any questions you may have, or to help you plan how to best keep your body pain-free through the workday.

By Ian Tufts

References:  National Institutes of Health  (NIH)

http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/Pages/exercises.aspx

http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/Pages/spine.aspx

UCLA Ergonomics

http://www.ergonomics.ucla.edu/

Feet vary from individual to individual, some having high arches and others flat feet. If the proper flip-flop is not worn for each foot type, the foot is not offered enough support or protection. A supinated foot is one with a high arch, a rigid foot, and an inwardly-tilted heel bone. This foot type does not absorb shock (when the foot hits the ground during walking) and it requires additional padding from footwear. It should also be known that these feet are more prone to ankle sprains, due to the tilt of the ankle joint.
On the other hand, a pronated foot typically has a collapsed arch, an outwardly-tilted heel bone, and a very flexible foot, which requires additional support from foot-wear. These feet are more prone to plantar fasciitis and arch pain due to the collapsing instability.

Many people do not think it is important to pay attention to these foot types, that only runners and people consistently training on their feet should be aware of their footwear. But continuous use of flip-flops that do not support or protect the foot can be detrimental to the casual flip-flop wearer, causing symptoms such as ankle sprains, shin splints, Achilles tendonitis, heel pain, corns and calluses, and joint pain up to the lower back. Falls and slips are also more common due to the lack of tread or support on the bottom of the flip-flop.

So what type of flops can we wear to keep the sneakers in the closet?

Start by shopping for flip-flops with good support. This includes an arch support and a heel cup for holding the heel in place while walking. Regardless of your foot type, stay away from flimsy, cheap, flat-soled options. The sole should allow slight bend only, if you can bend the heel of the flip-flop to touch the toe, the material will not provide your foot with enough support. You may enjoy Premium Flips and Sports Slides (check out YourSole.com), reasonably priced, a sole that molds to your individual foot type, and designed for sport or casual.

Another important tip is to wear your flip-flops in moderation. Avoid wearing them over an extended period of time on your feet, like at the zoo, a day of running errands, or during athletic activities. Consider spending a little more money on a quality pair of sandals that will last longer, as opposed to numerous pairs of $3 Old Navy flops and a future of foot and joint pain. Protect your feet, yet don’t forget that sneakers will still offer better protection than the most expensive pair of flip-flops!

Meniscus injuries are among the most common type of knee injury treated by physical therapists. The integrity of the meniscus is very important to maintain a healthy knee joint. A meniscus acts as a cushion in the knee joint and provides even body-weight distribution throughout the knee, which protects the knee joint from uneven forces that may cause early degeneration.

There are two meniscus structures in each knee between the femur (thigh bone) and tibia (shin bone); the lateral meniscus is on the outside of the knee joint, and the medial meniscus is on the inside of the knee joint. The meniscus is wedge-shaped, thicker on the outsides of the knee joint, and thinner on the inner portion of the knee joint. The outer portion has adequate blood flow, which allows for re-growth and re-generation in the event of an injury. The inner portion; however, has very limited blood flow and nutrient supply, and in the case of an injury, the healing process is difficult and the meniscus is susceptible to re-injury and further complications.

What is a meniscus tear?

Meniscus injuries are most common among two populations: athletes due to a traumatic injury and elderly adults due to the degeneration of cartilage and surrounding structures. In both cases, the meniscus is subjected to high forces from the bones that it cannot withstand, which results in a rip or tear inside the joint. Common symptoms are pain and swelling, along with occasional knee-joint popping, clicking, or locking if a piece of the torn meniscus is pinched in between the two bones.

How do you fix a meniscus tear?

Your doctor will need a thorough history and physical examination of the knee joint, and you may go through some imaging, such as x-rays or MRI to detect a tear. Based on several factors, such as the tear’s location, severity, or the patient’s activity level, a surgical procedure may be necessary. A meniscectomy is most common; meaning, trimming a portion of the tear to allow for adequate joint mobility, which lends to a short healing process. More severe tears are surgically repaired and typically take longer for patients to return to full function.

Physical therapy offers many different approaches to treatment, including low-impact exercise and providing stability and strength to the surrounding structures to protect the meniscus. It is crucial to the future integrity of the knee joint to return to activity in a slow, progressive, and controlled manner, as delegated by a physical therapy professional. If you have been experiencing discomfort in your knees, it is a good idea to see a medical professional to identify the cause of pain. If diagnosed and treated promptly, either surgically or conservatively, meniscus injuries typically have a fast rehabilitation process. At Westwood Physical Therapy, you will find expert advice in the prevention and treatment of meniscus injuries. Call today for a consultation: (310)-996-0085.